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Target Heart Rate Range Formula:
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The Target Heart Rate Range is the ideal range of heartbeats per minute during exercise to maximize cardiovascular benefits while maintaining safety. It represents 50-85% of your heart rate reserve.
The calculator uses the heart rate range formula:
Where:
Explanation: The formula calculates your heart rate reserve (MHR - RHR) and applies intensity percentages to determine your optimal exercise heart rate range.
Details: Training within your target heart rate range ensures you're exercising at the right intensity to improve cardiovascular fitness, burn fat effectively, and avoid overexertion.
Tips: Enter your resting heart rate (measured when completely at rest) and maximum heart rate. For maximum heart rate, you can use the formula 220 - age as an estimate if not measured directly.
Q1: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, or after sitting quietly for 10-15 minutes.
Q2: What's the best way to determine maximum heart rate?
A: The most accurate method is a graded exercise test under medical supervision. The 220 - age formula provides a general estimate.
Q3: Should everyone use the same intensity range?
A: Beginners should start at the lower end (50-70%), while experienced athletes can work at the higher end (70-85%) of the range.
Q4: How often should I check my heart rate during exercise?
A: Check periodically during your workout, especially when changing intensity levels. Many fitness trackers provide continuous monitoring.
Q5: Are there any health conditions that affect target heart rate?
A: Yes, certain medications and medical conditions can affect heart rate. Consult with a healthcare provider before starting any exercise program.